Upcoming Events!

This Sunday we have CFNYC members competing in the Strongman style competition “Strong Like Beast” at CrossFit Bell located at 37-22 34th Street Long Island City, New York 11101. The competition starts at 9am, and should be a really fun event to watch.

Saturday, May 3rd, Mayhem in Meadowlands is going down. We have a bunch of teams going out to compete in this one, including some first timers! Plus, it’s actually IN Metlife Stadium. The first event starts at 8:30am and if there is enough interest in renting a vehicle, I can reserve a van and drive everyone out there, you would just be responsible for your fraction of the rental. Comment on this post if interested, I’ll base the size of the vehicle on the demand, and then it’s first come first served.

On May 17th, we have Civilian Military Combine in the Poconos. If you haven’t signed up yet, it’s not too late. It’s a 5 minute AMRAP and then a 4 mile obstacle course up Camelback Mountain. If you sign up for our team CrossFit NYC, you are entitled to use the code BLACKBOX25 for a 25% discount off registration. Also, if you want to ride the bus up there with us, just buy your bus ticket on the website, and if you’re on our team, you’ll get sorted onto our bus. It’s going to be a really fun day outside, with tons of fitness, vendors, and victory beer.

Lastly, if you are planning on heading up to Regionals (May 30-June 1st) make sure you buy your tickets. Last year we received a bunch of free tickets for being the largest Box in the Open. This year, unfortunately, everyone is responsible for their own ticket. You can buy them here on the games site.

Friday 140425

All-levels/Beginner:
In Teams of 4, complete:
200 pull ups
200 American Kettlebell Swings (24/16)
200 Double Unders
200 Overhead Squats (65#/45#)
Partition reps as desired between team members. All pull ups must be finished before moving onto the swings, etc.

Experienced:
“CrossFit Regionals Team Event 4 (2011)”

In teams of 4 complete for time:
250 Chest to bar pull-ups
250 Russian Kettlebell swings (32/24kg)
250 Double-unders
250 Overhead squats (95#/65#)
Partition reps as desired between team members. All pull ups must be finished before moving onto the swings, etc.

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A life saved by CrossFit
The sleep test
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(more…)

Thursday 140424

All-levels/Beginner:
“Karen”
150 Wallballs (20#/14#)

Experienced:
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20#/14#)
90 Double-unders
30 Muscle-ups

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The doctor who coaches athletes on sleep
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Does barefoot running prevent injuries?

(more…)

Wednesday 140423

All-levels/Beginner:
Skill: Bench Press
WOD: “Lynne”
5 Rounds of max reps:
Bodyweight Bench Press
Pullups

Experienced:
A1. Snatch Balance 3-3-3-3-3-3
A2. Snatch 1-1-1-1-1-1

CFE:
“Blake-ish”
Run 1 lap around the block. Then:
3x:
30 walking lunges w/ a 45/25 plate overhead
30 box jumps (24/20)
20 wall ball shots (20/24)
10 hand stand push-ups
Then run 1 lap around the block

CF NYC-67

Cool (advanced) chin-up variation
Lost in a labyrinth: Getting healthy isn’t a straight shot
What Fitbit is doing with your data
Beyond sets and reps
Workout nutrition: What to eat before, during, and after workouts

(more…)

Tuesday 140422

All-levels/Beginner:
Skill: Snatch Deadlift
WOD: 10 Rounds for time:
5 Hang Snatch (95#/65#)
5 Box Jump (24″/20″)

Experienced:
“Lynne”
5 Rounds of max reps:
Bodyweight Bench Press
Pullups

P1280572
Everyone’s a health nut on Monday
6 exercises for maximum mobility
How to recover faster and never get hurt again
Graded exposure
Ring chin-ups with a twist

(more…)

Monday 140421

All-levels/Beginner:
Skill: Jumping
WOD: Back Squat 3-3-3-3-3

Experienced:
A. Back Squat 2-2-2-2-2
B. Jump Squats 3-3-3 @ 50% of work sets.

P1280680

R.I.P., former CFNYC member Kirk MacLeod (and for those who didn’t know him, also see this post from last summer)
What it (physically) takes to run the Boston Marathon
The good morning
Slimming down alone, together
Warriors on the waves

(more…)

Sunday 140420

All-levels/Beginner:
Skill: Rowing
WOD: Baseline: 250 m row, 15 swings (32/24 kg), 25 burpees, 15 swings, 250 m row
Rest at least 10 minutes. Repeat.

Experienced:
A. Back Squat 2-2-2-2-2
B. Jump Squats 3-3-3 @ 50% of work sets.

P1280679
(more…)

Saturday 140419

All-levels/Beginner:
A. Thruster 5-5-5
B. “Fran”
21-15-9 Reps of
Thrusters (95/65)
Pullups

Experienced:
9-7-5 reps:
Thruster (115/75)
C2B Pullups
rest 3 minutes
9-7-5 reps:
Thruster (95/65)
Pullups

P1280661

(more…)

Friday 140418

All-levels/Beginner:
5 Sets for Weight:
5 Deadlifts
3 Hang Power Cleans
1 Shoulder-to-overhead

Experienced:
A. Deadlift 1-1-1-1-1
B. 5 Sets For Weight:
5 Clean Pulls
3 Cleans
1 Shoulder-to-overhead

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(Photo credit: Lisa Haefner)

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Stay lean without tracking your calories or macros in 4 easy steps
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Vitamin C: Should you take it before and after surgery? Part 1, Part 2
I won’t meditate
Your Friday Funny: Lululemon Pledge

(more…)

Thursday 140417

All-levels/Beginner:
With a partner, complete:
100 Calorie Row
100 Walking Lunges
100 Alternating Box Jumps
100 Situps

Experienced:
With a partner, complete:
100 Calorie Row
100 Jumping Lunges
100 Alternating Box Jumps
100 Situps

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(Photo credit: Lisa Haefner)

There are a LOT of similarities between fitness culture in DC and religious culture in The South
The role of stretching in rehabilitation of hamstring injuries
Got rings?
Seeing the magic
Shoulder instability

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